ACE_Chapter 7: Group Fitness Class Program Design (Reading Notes)

A collection of vocabulary flashcards covering group fitness class design, physiological energy systems, and instructional strategies based on the Chapter 7 lecture transcript.

GFI

ACE Certified Group Fitness Instructor.

Rehearsal moves

Movements that are similar to but less intense than the movements that participants will execute during the conditioning segment of the class.

Principle of specificity

A principle stating that the body adapts specifically to whatever demands are placed on it.

Regression

The process of decreasing the intensity or complexity of an exercise or skill.

Progression

The process of increasing the intensity or complexity of an exercise or skill.

Orthostatic hypotension

Also known as postural hypotension, a sharp drop in blood pressure often caused by transitioning from a supine or seated position to standing.

Myofascial release

A technique that applies pressure to tight restricted areas of fascia and underlying muscle tissue in an attempt to relieve tension and improve flexibility.

Adenosine triphosphate (ATP)

The basic substance that the body uses for energy.

Phosphagen system

Also known as the creatine phosphate system, an energy pathway used for extreme intensities sustained for only a few seconds.

Glycolytic anaerobic system

An energy system that produces ATP without oxygen by using carbohydrate stores for hard intensities lasting a few minutes.

Oxidative system

Also known as the aerobic system, it uses a combination of carbohydrates and fats to produce ATP for energy when sufficient oxygen is present.

ACE ABC approach

An acronym representing Ask, Break down barriers, and Collaborate, used within the ACE Mover Method.

Work-to-recovery ratio

The relative duration of higher-intensity exercise bouts compared to lower-intensity recovery periods, such as $1:1$ or $1:2$.

Bilateral training

A programming approach where both sides of the body are trained equally because together they connect and create a whole.

Transitional and reversible

Movement patterns repeated on both sides and/or in both directions to ensure balance.

Agonist

The muscle acting as the prime mover during a specific joint action.

Antagonist

The muscle on the opposite side of the joint from the prime mover.

Super sets

Alternating exercises for opposing muscle groups with little rest between the sets.

Compound sets

Performing two or more exercises for the same muscle group in rapid succession.

VT1

First ventilatory threshold.

VT2

Second ventilatory threshold.

RPE

Rating of perceived exertion, often measured on a $0-10$ scale.

ADL

Activities of daily living.

SMR

Self-myofascial release, often performed using equipment like foam rollers.